Monday, March 31, 2014

Workout night

Blogging is getting pushed later in the day as my days are getting busier! Tonight, I had my Monday night Goalbusters class.

I got to class about 15 minutes early and spent that time warming up on the heavy bag and stretching. Then, the 11 of us started our circuit!


  • Pass medicine balls in a circle, clockwise, one minute
  • Pass medicine balls in a circle, clockwise, one minute
  • Jumping Jacks, 30 seconds 
  • Ankle mobility, 30 seconds
  • Split squats, right leg front, 30 seconds
  • Split squats, left leg front, 30 seconds
  • Push-ups, 30 seconds
  • Mountain Climbers against the wall, 30 seconds

Partner Warm-up (repeat 3x)

  • 20 body weight squats
  • Hold a wall squat while partner does 20 squats

For this circuit we had one half of the room with weight exercises, and the other half for cardio. After each of the exercises below, we then ran for 40 seconds and then went to the next station, so we ended up with 7 weight stations and 7 cardio runs.

  • Lunges with an 18 lb body bar, 40 seconds
  • Alternating Waves on the heavy rope, 40 seconds
  • Squats against a body ball, with a 25 lb kettlebell, 40 seconds
  • Dumbbell clean and press, 15 lbs each hand, 40 seconds
  • Monster walks, blue band, 40 seconds
  • Standing cable rows, 80 lbs, 40 seconds
  • Heavy Bag, freestyle, 40 seconds
Mat work
  • Jackknifes, 40 seconds
  • 6-inch leg raises, 40 seconds
  • Jackknifes, 40 seconds
  • Scissor kicks, 40 seconds
  • Stretching
And that was it! Class again on Wednesday. Tomorrow I've got a dentist appointment and meetings all day so I can't workout at work, but I might try to get a workout in tomorrow night.

Now lets just hope I've had enough water today to be down some tomorrow!

No comments:

Post a Comment